For time.

4 x 500m. Work/Rest 1:1

In 10 minutes Hang Power Snatch 2 RM

Front Squat
3 x 3 x 75%

This is class programming.

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4 rounds YGIG:
21/15 Cal Row
15 KBS 24/16kg
12 Ring Dip
9 Burpee
7,5m HS Walk

~80% HR

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If performing outside of class, have 1:1 rest.
4 rnds per athlete

Triceps Kickback: 4 x 10 each. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 rounds 20s. each
DU's
Ring row
high box jump
Barbell back squat jump

5x7
Increasing load
2 min rest b/w
as heave as form allows

PC 1 x 72,5-90/50-62,5 kg

EMOM 20
1) 5-8 DBL DB Squat cleant
2) 8-12 Toe 2 bar
3) 5-8DBL DB Push jerk
4) rest
@ 2x 22.5/15

AMRAP 3

50 Double unders
21 Bar Facing Burpees
Max Power Snatch 42,5/30kg

Rest 3 min

AMRAP 3

50 Double unders
18 Bar Facing Burpees
Max Power Snatch 50/37,5kg

Rest 3 min

AMRAP 3

50 Double unders
15 bar facing burpees
Max power Snatch 60/45kg

5 Rounds
8 DL
8 Hang power clean
8 Front squat
8 STOH
1min Rest

1 Round @50/35kg
2 Round @55/40kg
3 Round @60/42,5kg
4 Round @65/45kg
5 Round @70/50kg

Huom!
Keskity taloudelliseen tekniikkaan. Pyri tekemään, jokainen liike aina UB. Skaalaa tarvittaessa painoja.